Category Archives: WOD

4/21/2021 – WOD

Strength
Snatch – 1 Every 45 Sec x 20 Sets @ 75-85%.
—Extra 1 min break after set 10 to increase weight. Alternate between squat/power.

Conditioning
5 RFT
6 Hang Power Clean 185/125#  (RX+ = 205/135#)
12 DB Bench Press (heavy)
18/15 Cal Row

WOD Notes: Goal is 10-14 min. HPC (70%) & DB BP should feel challenging to the point of failure by the 4th & 5th set. Row should should just be a steady pace each round to recover, except the last one you should sprint!

Assistance
a) GHD Sit-ups – 8×12 (rest 30 sec between)
b) DB Reverse Flies – 4×12 (control tempo on way down)

4/20/2021 – WOD

Strength
a) Push Press – 5×6 @ 75%+ (heavier than last wk)
b) One Arm Farmers Carry – 3x60m (each arm – heavier than last wk)
—You will do your FC after set 1,3,5 of PP.

Conditioning
6 Rounds (Interval Style)
5 Dball Over Shoulder 125/80#  (RX+ = 150/100#)
10 T2B  (RX+ = 15)
250m Run
—rest 1 min between rounds

WOD Notes: Goal is sub 2 min each round & to run fast so that you need the 1 min rest! Go a little heavier on dball/bag if possible! T2B sub = T2R, Knee-ups, or Sit-ups (no scaling reps). Subtract 5 min at the end & record score.

Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet
b) DB Seated Shoulder Press – 5×8 (heavy)

4/19/2021 – WOD

Strength
a) Back Squat – 5×6 @ 77%+ (heavier than last wk’s 8 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.

Conditioning
13 Min AMRAP
3 Overhead Squats 135/95#   (RX+ = 155/105#)
5/4 Cal Ski
6 Overhead Squats
10/8 Cal Ski
9 Overhead Squats
15/12 Cal Ski
12 Overhead Squats
20/16 Cal Ski
15 Overhead Squats
25/20 Cal Ski
18 Overhead Squats
Max Cal Ski

WOD Notes: You should have at least 3+ minutes to ski at the end for max calories. OHS should feel light (55%) to where you can go unbroken through the round of 15 but maybe have to break up 18 once. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 5×8 (each arm)

4/17/2021 – WOD

Conditioning
2 RFT w/ a Partner
400m Sled Drag 135/90#
20 Wall Walks
400 Double Unders
50 Deadlifts 275/185# + 40 Jerks 185/125# + 30 Hang Sq Cleans 185/125#

WOD Notes: Goal is sub 35 min. You should be able to jog slow with the sled or walk very fast (take 5 min or less). Partner A will do 5 WW while partner b does 100 DU (150 singles). You will switch & do that 2x each. Barbell weight is 60% for all 3 lifts. You may go down in weight for the HSC if necessary. When you’re done round 1, you will have to put all the weight back on for the DL.

4/15/2021 – WOD

Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
3 C2B Pull-ups  (RX+ = 2 MU)
1 Lap Dball/Bag Bear Hug Carry 150/100#
4/3 Cal Assault Bike
6 C2B Pull-ups  (RX+ = 4 MU)
2 Laps Dball/Bag Bear Hug Carry
8/6 Cal Assault Bike
9 C2B Pull-ups  (RX+ = 6 MU)
3 Laps Dball/Bag Bear Hug Carry
12/9 Cal Assault Bike
***Continue pattern until 13 min is up

WOD Notes: Goal is to get to the rd of 18 PU & beyond. This WOD will not only work your body but it will test your brain on how well you can remember the rep scheme each rd. PU sub = chin over bar, banded Pull-ups, or ring rows (do not scale reps). Dball Carry – 1 Lap = 50ft. If it’s nice outside we will mark off a spot in the parking lot (length of rage). 

Assistance
a) GHR (GHD) – 4×10 or start from the top and lower yourself down slow (4×6)
b) Hip Adduction (use rower seat) – 3×10 (each leg)

4/14/2021 – WOD

Strength
a) Clean – 5×3 @ 80%+
b) DB Bench Press – 5×10
—Superset a/b every 3 minutes. Try to squat one of the cleans.

Conditioning
15 Min AMRAP
15/12 Cal Ski
12 T2B  (RX+ = 15)
15 Russian KB Swings 88/70#

WOD Notes: Goal is 5+ rds. Swings should be heavy & unbroken! Focus on hinging & using hips (don’t squat your swings). 

Assistance
a) GHD Sit-ups – 10×10 (rest 30 sec between)
b) DB Reverse Flies – 4×15

4/13/2021 – WOD

Strength
a) Push Press – 5×7 @ 72% (heavier than last wk)
b) One Arm Farmers Carry – 3x75m (each arm – heavier than last wk)
—You will do your FC after set 1,3,5 of PP. 75m = across the street to where parking lot meets road, back into Rage. You will do it with the (R) arm then the (L) arm each set.

Conditioning
“Quarterfinal WOD #5 – For Time”
9-6-3 Reps of:
Power Snatch 185/135#
Burpee Box Jump Overs 30/24″
—rest 2 minutes
12-9-6 Reps of:
Power Snatch 115/75#
Bar Facing Burpees
—rest 2 minutes
800m Run

WOD Notes: Use around 80% & 50% of PS for each part. PS should feel heavy the first part & much lighter the 2nd part to where you can touch n go a bunch of the reps. Goal is sub 5 min for both parts. You can do step-ups if necessary. Run sub = 500ft versa.

Assistance
a) Hollow Rock/Hold – Tabata 10 Rounds (alternate between them)
b) DB Skull Crushers – 4×12 (heavy)

4/12/2021 – WOD

Strength
a) Back Squat – 4×8 @ 75%+ (heavier than last wk’s 10 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.

Conditioning
Quarterfinal WOD #3 – For Time
120 Wall Balls 20/14# to 10/9ft
120 Cal Row

WOD Notes: There was a 15 min cap for this WOD, so the goal is to get under that. WB should be done in large sets if possible, but you could always break up into sets of 10-15 with really short breaks. Calories are the same for women!

Assistance
a) Weighted Plank – 6 sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 5×10 (heavy)

4/10/2021 – WOD

Conditioning
30 Min AMRAP w/ a partner
100/80 Cal Assault Bike
10 Rope Climbs 15ft  (RX+ = 20ft)
50 Thrusters 135/95#  (RX+ = 165/115#)

WOD Notes: Goal is to finish the 3rd round of the bike. The entire WOD is “you go, I go” & you may break up the work anyway you’d like so that both partners get a good workout in! RC sub = 50 Strict Pull-ups/Ring Rows or 20 Heavy Pulleys. Thrusters should feel heavy to where you have to break them up into sets of 5.

4/8/2021 – WOD

Strength
a) Front Rack Lunges – 5×10 @ 45-50% of BS
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3 minutes

Conditioning
4 Rounds (interval style)
10 Deadlifts (Rd 1&2 = 65%, Rd 3&4 = 70%)
15 Bar Facing Burpees
400m Run
—Rest 90 sec between rounds

WOD Notes: Goal is 3-3:30/rd. You should be able to do DL in 1-2 sets every rd, but should feel somewhat challenging. You may do singles if you can’t maintain good form. Try to push the pace on the run since you have rest after each round!

Assistance
a) GHR (GHD) – 4×15 or start from the top and lower yourself down slow (4×8)
b) Side Plank – 3×60 Sec (each side – weighted on hip – heavier than last wk)